One of the most common questions we get at Flexx Personal Training is, “What should I eat before my workout?” What you eat beforehand can have a big impact on the quality of your workout and how you feel during and after.
We all know the last thing we want is to feel nauseous or dizzy because we haven’t fueled our body properly. On the flip side, eating too much can leave you feeling sluggish or uncomfortable, especially if you have to push through an intense squat session.
So, what’s the best thing to eat before a workout? Well, the answer depends on your body and how you feel.
Find What Works for You
Everyone is different. If you can handle a big meal right before your workout and still crush it, then keep doing what works for you. If you prefer working out on an empty stomach but still feel great, stick to your routine.
That said, here are some general pre-workout nutrition tips to help you get even more out of your sessions:
1. Fuel Up With Carbs
Carbohydrates are your body’s primary fuel source, and having them before a workout can make a huge difference in your performance. Eating 20-30 grams of carbs about 30-45 minutes before training ensures your body has energy to push through your workout.
Think of it like trying to race a car with an empty tank — you might start strong, but you won’t last long. Carbs provide the glycogen your body needs to sustain energy and perform better throughout your session. Plus, fun fact: your body uses those carbs more efficiently during a workout, using them as fuel instead of storing them as fat!
Pre-workout carb ideas:
- A small banana
- A slice of whole wheat toast with peanut butter
- A handful of pretzels
- Half a granola bar
2. Sodium and Electrolytes
Hydration is key, but it’s not just about water. When you sweat, you lose sodium and electrolytes, which can lead to muscle cramps, fatigue, or even brain fog during exercise. Ensuring you’re hydrated with a balance of water and electrolytes is essential.
Try drinking an electrolyte-rich beverage, like Gatorade Zero or an electrolyte mix, before or during your workout. Salting your food with sea salt or pink Himalayan salt is another easy way to prevent dehydration.
3. Quick Fuel for Morning Workouts
If you’re a morning workout person with no time for a proper meal, drinking some fast-digesting carbs can make a big difference. While I typically don’t advocate for liquid calories, having a small glass of juice, Gatorade, or even a smoothie can give you the boost you need to power through your early morning training.
4. Meal Timing Matters
The timing of your pre-workout meal depends on the size of the meal:
- Large meals: Eat 3-5 hours before your workout.
- Regular meals: Eat 2-3 hours before your workout.
- Light snacks: Eat 1-2 hours before your workout.
Pay attention to how your body responds and adjust accordingly. You’ll find what timing works best for you!
Final Thoughts
The next time you feel sluggish during a workout, take a look at what you ate beforehand. Making some simple adjustments to your pre-workout nutrition could be the key to taking your training to the next level. Fuel up smartly, and you’ll be able to give your best effort every time!
BY TYLER BOLGER